Kodi kudyetsa ayenera mimba?
Zamkati
Ndikofunika kuti panthawi yomwe ali ndi pakati mayi azidya zakudya zopatsa thanzi komanso zomwe zimakhala ndi zofunikira zonse pamoyo wa mayi komanso kukula kwa mwana. Zakudyazo ziyenera kukhala ndi mapuloteni ambiri, zipatso ndi ndiwo zamasamba, ndipo ziyenera kuphatikiza zakudya zokhala ndi folic acid, iron, calcium, zinc, omega-2, vitamini A ndi vitamini B12.
Pachifukwa ichi, chakudya chabwino ndichofunikira kukwaniritsa zosowa za mayi ndi mwana wosabadwa, kuphatikiza pakufunika kuthandizira kukonzekera thupi la mayi kuti libereke komanso kulimbikitsa mkaka.
Zakudya zomwe ziyenera kudyedwa ali ndi pakati
Chakudya mukakhala ndi pakati chiyenera kukhala ndi tirigu wambiri, ndiwo zamasamba, zipatso, mkaka ndi mkaka, nyemba, nsomba ndi nyama yowonda, monga Turkey ndi nkhuku. Ndikofunikira kuti zakudya zikhale zokazinga kapena zouma, kupewa zakudya zokazinga, zakudya zopakidwa, zakudya zachisanu ndi chakudya chokwanira.
Kuphatikiza apo, ndikofunikira kuphatikizira zakudya zomwe mumadya tsiku ndi tsiku zomwe zili ndi mavitamini ndi michere yambiri yomwe ndi yofunikira pa thanzi la mayi ndi mwana, monga:
- Vitamini A: kaloti, dzungu, mkaka, yogurt, mazira, mango, broccoli ndi tsabola wachikasu;
- B12 mavitamini: zopangidwa ndi mkaka, mazira ndi zakudya zolimba;
- Kandachime 3: mafuta a fulakesi, mbewu zamphesa, peyala, mafuta owonjezera a maolivi, mtedza, chia ndi zipatso zouma;
- Calcium: zopangidwa ndi mkaka, masamba akuda, zitsamba ndi zipatso zouma, monga walnuts;
- Nthaka: nyemba ndi zipatso zouma monga mtedza wa ku Brazil, mtedza, mtedza wa cashew ndi mtedza;
- Chitsulo: nyemba, nandolo, nandolo, mazira, chimanga, mkate wabulauni ndi masamba obiriwira ndi masamba;
- Folic acid: sipinachi, broccoli, kale, katsitsumzukwa, ziphuphu za brussels, nyemba ndi tomato.
Kuphatikiza apo, kumwa mapuloteni ndikofunikira pakupanga minyewa ya mayi ndi mwana, makamaka kumapeto kwa miyezi itatu yapitayo. Zakudya zonsezi ndizofunikira popewa mavuto monga kubadwa msanga, kuchepa magazi, kuchepa kwa thupi, kuchepa kwamankhwala ndi zolakwika, mwachitsanzo.
Zakudya Zomwe Muyenera Kupewa
Zakudya zina zomwe zimayenera kupeŵa kutenga mimba ndi:
- Nsomba zokhala ndi mercury yayikulu: ndikofunikira kuti azimayi azidya nsomba kangapo kawiri pamlungu, komabe ayenera kupewa zomwe zili ndi mercury, monga tuna ndi swordfish, popeza mercury imadutsa zotchinga ndipo imatha kusokoneza kukula kwamitsempha ya mwana;
- Nyama yaiwisi, nsomba, mazira ndi nsomba: ndikofunikira kuti zakudya izi ziphike bwino, popeza zikadyedwa zosaphika zimatha kuyambitsa chakudya, kuphatikiza pakuchulukitsa chiopsezo cha toxoplasmosis;
- Zipatso ndi ndiwo zamasamba zosatsukidwa bwino, kupewa chakudya;
- Zakumwa zoledzeretsa:Kumwa zakumwa zoledzeretsa panthawi yapakati kumalumikizidwa ndikukula ndikukula kwa mwana;
- Zokometsera zopangira zomwe nthawi zambiri zimapezeka pazakudya kapena zopepuka, chifukwa zina sizili bwino kapena sizikudziwika ngati zingasokoneze kukula kwa mwana.
Pankhani ya khofi ndi zakudya zomwe zili ndi caffeine, palibe mgwirizano pa izi, komabe tikulimbikitsidwa kumwa 150 mpaka 300 mg wa caffeine patsiku, ndi 1 chikho cha 30 ml espresso chomwe chili ndi pafupifupi 64 mg ya caffeine. Komabe, zikuwonetsedwa kuti ziyenera kupewedwa, chifukwa caffeine imatha kuwoloka pa placenta ndikupangitsa kusintha kwa mwana wosabadwayo.
Kuphatikiza apo, pali tiyi wina yemwe samalimbikitsidwa panthawi yapakati chifukwa zovuta zake sizidziwika panthawi yapakati kapena chifukwa zimakhudzana ndi kuchotsa mimba. Onani tiyi omwe sakuvomerezeka ali ndi pakati.
Menyu posankha pakati
Gome lotsatirali likuwonetsa mndandanda wamasiku atatu a mayi wapakati yemwe alibe mavuto azaumoyo:
| Zakudya zazikulu | Tsiku 1 | Tsiku 2 | Tsiku 3 |
| Chakudya cham'mawa | Kukutira tirigu + woyera tchizi + 1 madzi achilengedwe a lalanje | Mbewu yonse yambewu ndi mkaka wosenda + 1/2 chikho cha zipatso zodulidwa | Sipinachi omelet + 2 toast yathunthu + 1 madzi a papaya wopanda shuga |
| Zakudya zoziziritsa kukhosi m'mawa | Avocado smoothie ndi supuni 1 ya flaxseed | 1 yogurt yokhala ndi zipatso zodulidwa + supuni 1 ya mbewu za chia | Nthochi 1 wokhala ndi supuni imodzi ya batala |
| Chakudya chamadzulo | Magalamu 100 a mawere a nkhuku + okuta ndi mphodza + letesi ndi saladi wa phwetekere wothira supuni imodzi ya mafuta a fulakesi + 1 tangerine | Magalamu 100 a nsomba yokazinga ndi mbatata yokazinga + beetroot ndi karoti saladi wothira supuni 1 ya maolivi + chidutswa chimodzi cha vwende | Magalamu 100 a ng'ombe yophika ndi pasitala yonse + saladi wobiriwira nyemba ndi kaloti wothira supuni imodzi ya maolivi + chidutswa chimodzi cha mavwende |
| Chakudya chamasana | 1 mtedza wochuluka + 1 chikho chimodzi cha msuzi wachilengedwe wopanda shuga | Kagawo 1 ka papaya | Tositi yonse ndi tchizi yoyera + peyala imodzi |
| Chakudya chamadzulo | Phukusi la oat lokhala ndi mafuta odzola ndi tchizi kapena mafuta a chiponde + 1 galasi la madzi achilengedwe osasakaniza | Sangweji yonse yokhala ndi mawere a nkhuku okutidwa ndi letesi, phwetekere ndi anyezi + supuni 1 yamafuta | Turkey saladi wa m'mawere ndi chinanazi ndi supuni 1 ya maolivi |
| Akamwe zoziziritsa kukhosi madzulo | 1 yogurt yamafuta ochepa | 1 chikho cha gelatin | 1 apulo |
Zakudyazi sizikutanthauza kuchuluka kwa chakudya chifukwa zimatengera kulemera kwa mayiyo, komabe zimaphatikiza zakudya zingapo zomwe zimakhala ndi zofunikira pathupi labwino. Kuphatikiza apo, ndikofunikira kuti masana mayi wapakati amamwa madzi awiri mpaka 2.5L patsiku.
Nazi zomwe mungadye kuti muchepetse thupi lanu mukakhala ndi pakati.
Zolemba Zodziwika
Zopopera Zabwino Kwambiri Zomwe Sizidzasiya Tsitsi Limata Kapena Lophwanyika